WU -10 Knee to floor -10 Deep squat -10 Glute Bridges -10 Leg swings -10 Lateral walks -20 Shoulder Taps -1' Machine HIIT (CIRCUIT) (Light weight) ×4 1️⃣ Jump Squats - 10 2️⃣ BB Hip Thrust (explosive ,2s hold)- 10 3️⃣ DB Reverse lunges - 12 4️⃣ KB Swings - 15 5️⃣ KB Farmers carry (Single-Arm) - 40m FINISHER ×3 Hanging Knee Raises - 12 Plank Pull-Throughs - 12 Weighted Dead Bugs - 12 DB Russian Twists - 12

WU - 1 Minute Machine - 10 Air Squat - 5 Inchworm to push ups - 20M Bear crawl - 20M toe touches - 50 Skipping Rope Partner workout: For time : * 1000M Machine - 50 Pull ups - 50 Power clean - 10 Synchronized Bar facing burpees * 800M Machine - 50 DB Bench press - 50 V-ups - 10 Synchronized line facing burpees * 600M Machine - 50 Push jerks - 50 DB Box Step ups - 10 Synchronized Burpee bar touch * 400M Machine - 50 Cal Machine - 50 Front Squat - 10 Synchronized Wall-walk

CHEST & SHOULDER